30 MIN FULL BODY POWER WORKOUT | Build Strength + Tone | Dumbbells | Weights + Bodyweight HIIT

#trainwithkaykay #fullbodypowerworkout

Hey Team Everydaywarrior,
I hope you are ready for a new 30 Min Full Body Power Workout - Strength and HIIT?
We will use weights in the 1. Circuit, and do a bodyweight HIIT | conditioning Part in the 2. Circuit.

Let's do this. Win your day and earn your sweatiest smiles! 🤗💦
Win your day - no matter when!💥

Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, dropping weights etc.) or rest some more if you need to. 🙏🏼
The weights I used: 2x 9 kg (for your reference).

w o r k o u t - d e t a i l s:
*30 MIN Power Workout:

00:00 - 00:10 Intro
00:12 - 04:17 Warm Up
RISING WARRIOR
ALT. SHOULDER ROTATION
SQUAT ALT. KNEE HUG
ALT. LUNGE STRETCH
ARM CIRCLE HAMMIES
COBRA
WRISTS
JUMPING JACK VARIATION

CIRCUIT 1:
04:24 - 24:24 (40 sec ON fire 🔥 , 15 sec rest)
STAGGERED CLEAN PRESS
STAGGERED CLEAN PRESS OPP.
SUITCASE DROP SQUAT
ONE ARM THRUSTER
ONE ARM THRUSTER OPP.
ALT. STAGGERED RDL
STEPPING BACK – REV. LUNGE
STEPPING BACK – REV. LUNGE OPP.
KNEELING ARNOLD PRESS
HALF KNEELING CLEAN PRESS
HALF KNEELING CLEAN PRESS OPP.
CURL – HALF WAY CURL
ALT. HAMMER CURLS
RENEGADE ROWS
BENT OVER ROW – SNATCH
BENT OVER ROW – SNATCH OPP.
PULL OVER
TUCK HOLLOW FLOOR PRESS
TUCK HOLLOW NARROW PRESS
HOLLOW - TUCK
SIT UP SINGLE PRESS  DROP WEIGHTS IF YOU NEED TO
SIT UP SINGLE PRESS OPP.

45 sec rest

2. Circuit: 25:05 - 36:00 (30 sec | 15 sec)
4X SHUFFLE – DROP DOWN SQUAT
DOUBLE HOP BALL SLAMS
LATERAL SHUFFLE WOOD CHOPPER
2X MINI SKATER – BIG SKATER
JUMPING JACK - TWIST
TWISTED PUNCH
TWISTED JAB
ALT. SINGLE ARM RANGER
HEEL TAPS
RUNNING BACK + FORTH
HIGH KNEE TAPS
BROAD JUMP – ALT. GORILLA
ALT. UPPER BOXING JACKS
LATERAL HIGH KNEES
4X MOUNTAIN CLIMBER – COMMANDO
PLANK CRISS CROSS
2X PLANK JACK - PUSH UP
PLANK BEAR HOP
PLANK BUTT KICK
CRAB TOE TOUCH
SUPPORTED SCISSORS
HOLLOW - TUCK

36:15 - 40:00 Cool Down: 30 SEC
ALT. NECK STRETCH
KNEELING CAT-COW
PIGEON
PIGEON OPP.
LYING HAMMIES
LAY DOWN BREATHE (1 MIN)

Equipment: 2x Dumbbells (mine are 9 kg each for your reference)
* a mat is recommended

👉🏼 my supplements: foodspring, get 15 % off = kaykayFSG

❤️ Join our official private Facebook Group for daily extra motivation & tips:

All the Love. All the Energy.
Yours KayKay 💋

D i s c l a i m e r:
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.

[fitness__kaykay]

Hey Team #everydaywarrior,
let’s smash it with a new 30 MIN Full Body Workout which includes 2 different circuits:

1.: strength part with weights (I was using 2x 9 kg for your reference),
2.: Body weight HIIT | conditioning

Enjoy!
Yours Kaykay

[julialim]

Awesome workout!! Did you know Kathrin, that as of today, I have completed all your workout videos on your channel!! Woohoo! I have progressed and improved while working out with you and I am feeling at my strongest ever right now. Thank you so much!😘😘😘

[lisasipes]

How I absolutely love the jump twirl before we start. Makes me so happy. Awesome workout. ❤️

[aroojchughtai]

Best fitness channel on YouTube! Come here every single day! Thank you, Kathrin! ❤️

[heatherkuberski]

LOVE LOVE your weights/HIIT combos!!! They are amazing!! I am drenched! Thank you for another great workout!!!

[ОльгаКукаева-кд]

Это просто супер!!! Спасибо!!! 🤗👏👏👏🥰 Только брала гантели по 8кг

[lynngardner]

This. Was. Awesome! I love your workouts!! More strength and conditioning please! And I love your pants!! Thank you so much!

[m.theres]

Ich liebe die Zwei-Teilung!
Erst ordentlich Kraft aufpumpen um dann konditionell abzurocken! wir!!!
Und mal wieder eine Wundertüte voll neuer Variationen!
Einfach grandios, Danke!

[tdnewgeneration]

plz Kay post more of these 30 minute's of dumbbell workouts. I love these.❤❤❤

[lauratarmey]

Amazing, love some of the new moves in there, super challenging as always especially with my dachshund pup climbing on me during these moves 🤪🐾💪🏼

[lauratarmey]

Wednesday pump done, this one is up there with my favourites, so many areas worked, great music and not too long ☺️🥳

[ritael-helou]

This was fantastic. Thank you for these amazing and challenging workouts. 💕🌸🙌

[KattEyes]

The 20 second workouts after the 40 second workouts are great! They help encourage me that I still have the energy to push myself to finish the workout. Thank you.

[shanenchar]

Awesome full body workout with HIIT! Thank you!!❤ Loved all the different variations of exercises!! Really keeps my body guessing!! For reference, I burned about 230 calories.

[ankeherrmann]

Danke für den schönen Start in den Sonntag. Super schönes Workout. 🫶

[atiel]

Hey Kay Kay,
I’ve just done with this wonderful work out. Thank you So Much!! ❤️❤️❤️

[mandy]

Yesss this was incredible!! Love the pump before the cardio 💪 makes me feel like I can actually crush it to the end!! 🥳 Amazing sesh, I was able to push up to heavier weights, the unique moves keeps you on your toes & so fun!! Not to mention those leggings, beautiful color!! 🤩 Thanks again for a sweaty empowering workout lovely, all my love from FL as always 💌

[anetau]

Awesome trening😍Thank you😘 I'm waiting for more kettlebell trainings🙏

[katharinavanledden]

Beste Kombi😍🙌 zum Schluss nochmal richtig auspowern! Love it! Dankeschön Coach😘

[kiauau]

Great surprise for my Sunday morning! Thank you so much ❤️🤸🤸